WOD
 | Sun, Aug 20 2023 |  |
 | Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
 | Happy Birthday: Erandi |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230820 | 20230820 Goals Class | Home WOD 20230820 | Other Results | Hit the Stimulus |
CrossFit 20230820(Time, Rx2, Rx3) WARM-UP SKILL/STRENGTH: Every 2:00 x 4 sets 5 box jumps – Increase the height of the box with each set Clean & Jerk Review/Warmup WOD: - 5 Bar Facing Burpees - 50m Shuttle Run - 5 Clean & Jerks (60%) (1 min Rest) - 10 Bar Facing Burpees - 100m Shuttle Run - 4 Clean & Jerks (70%) (2 min Rest) - 15 Bar Facing Burpees - 150m Shuttle Run - 3 Clean & Jerks (75%) (3 min Rest) - 20 Bar Facing Burpees - 200m Shuttle Run - 2 Clean & Jerks (80%) (4 min Rest) - 25 Bar Facing Burpees - 250m Shuttle Run - 1 Clean & Jerk (90%) Rx2 - 50%, 60%, 65%, 70%, 80% Rx3 - 10 Bar Facing Burpees each round INTENDED STIMULUS: 22:00-28:00 - go fast on the burpees - use the run to recover - attack the barbell STRETCH: - 45 sec banded shoulder stretch /side - 1 min lying Legs on Wall hamstring stretch
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